What is Move It Stout 2012?

The Move It Stout 2012 is a 7-week program sponsored through Student Health Services and the Health & Fitness Center. The program is designed to encourage healthy and active lifestyles among students and faculty/staff of UW-Stout. The program starts on Sunday, January 29 and ends on Saturday, March 17.

Why Participate?

Kick off the New Year with a healthy fresh start

Get more exercise

Have fun with friends/co-workers

Learn more about health, fitness , & nutrition

Win cool prizes

Getting involved in Move It Stout 2012 is simple - No pedometer needed, no membership to purchase. Just sign up as a team of 1 or 2 or 3, select a team captain, make a cool team name,pay the nominal fee and start Movin' it!

We think that people wrongly
assume that only walking (steps) is included or counted. We want to
spread the awareness that any activity or movement which can increase
your heart rate to a sufficient level is great. This could be dancing, gardening, biking and so forth. This is
also consistent with the exercise guidelines put forward by ACSM.

You
have to walk or move at a sufficient pace to be counted as moderate
intensity. Just taking steps do not convey the message of the intensity
required.

We also think the "Step It Stout" was
confined to people who wanted to buy a pedometer which can be a bit
expensive, especially for students. We had problems with people losing
pedometers, pedometers not working, and hence getting discouraged to
keep up with the program. We think that purchasing a
pedometer or financial constraints shouldn't discourage someone from
starting or maintaining an active and healthy lifestyle.

All you need is a pair of sneakers and a desire to change!

2. What if my team cannot complete the suggested weekly goals?

The times are just the "suggested goals". The
program is meant to motivate people to adopt a healthy & active life
style. The program is not meant to be a competition - at least not a
"mean" competition.

The times could be walking, biking, rowing, swimming, mopping, dancing, lifting, swimming, mowing, gardening and so on.

4. What are these times based on?

These recommendations are based on the updated ACSM (American College of
Sports Medicine 2011) guidelines for minimum exercise requirements:

Do moderately intense activity 30 minutes a day, five days a week (150
min/week). You can also break the 30 min down to 3 10 minute intervals.

OR Do vigorously intense activity 25 minutes a day, 3
days a week (75 min/week). You can combine both vigorous and moderate
intense activity too.

And Do eight to ten strength-training exercises, eight to twelve repetitions of each exercise twice a week.

The goal is to get 150 min/week of moderate activity by the end of the
program. You need to have a gym membership to do the strength training
part. As you can see it is a requirement and not an option. But you can
just do the cardio if you don't have enough money to buy a gym
membership.

5. What is the intensity required?

Moderate-intensity: Any
activity done at a pace where you can talk, but not sing is moderate
intensity. In a 10 scale intensity, this is around 5-6. Examples of this
type of activity include brisk walking, cycling at moderate speeds,
mopping, dancing, water aerobics, gardening, or walking with a purpose.

Vigorous-intensity activity:
Any activity done at a pace where you cannot talk is vigorous
intensity. In a 10 scale intensity, this is around 7-8. Examples of this
type of activity include jogging, running, skipping, playing
basketball, raquetball, biking up hill and so forth.

6. Will I lose weight if I get the minimum exercise requirements?

For general health, 30 minutes for 5 days/week is sufficient. But for
high-level cardio respiratory fitness and expanded health gains such as
weight loss, may require 60-90 minutes of exercise.

7. How do I convert my pedometer steps to time?

1mile = 2000 steps = 20-25 min of walking.

Remember that you have to walk at a brisk pace so that you
raise your heart rate to a sufficient level for a sufficient time to get
the cardiovascular benefits of exercise.

1. I would love to walk, but it is too cold. Is there a place where I can walk indoors?

You can walk in the in the indoor track in the Multi Purpose Room (MPR)
at the Johnson Field house or use the treadmills & ellipticals in
the Health & Fitness Center or the North Point Fitness Center. Check
the hours here: UREC Hours of Operation